Upper Legs Exercise · Leverage Machine

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Lever Horizontal One Leg Press

Pressing one leg at a time on a horizontal leg press forces each leg to handle the full load independently, exposing side-to-side strength differences a two-leg press can hide. The horizontal orientation also takes lower-back loading out of the movement almost entirely compared to a squat.

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Category

Upper Legs

Equipment

Leverage Machine

Target

Glutes

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Lever Horizontal One Leg Press

1. Set the seat of the machine so that your knees form a 90-degree angle when your feet are on the footplate.
2. Sit on the machine with your back against the backrest and your feet shoulder-width apart on the footplate.
3. Place your hands on the handles or sides of the machine for stability.
4. Push the footplate away from your body by extending your leg, keeping your back against the backrest.
5. Pause briefly at full extension, then slowly bend your leg to return to the starting position.
6. Repeat for the desired number of repetitions, then switch legs.

Technique & Form Tips

Execute the movement by bending hips and knees while maintaining balance over the midfoot. The specific torso angle and stance are determined by the chosen variation, focusing on controlled descent and ascent throughout the range of motion.

Common Mistakes to Avoid

• Knee collapse: Keep the knees aligned with the feet to maintain stable tracking.
• Losing torso control: Match the torso position to the variation instead of suddenly dropping the chest or changing balance.
• Losing foot support: Keep the demonstrated foot contact during the lowering and rising phases. Jumping variations have a separate takeoff and landing.

How to Breathe During This Exercise

Breathe in a steady, controlled rhythm throughout the effort.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Lever Horizontal One Leg Press mainly targets your Glutes, with your Quadriceps helping support the movement, along with your Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band · Glutes Band Squat Band · Glutes

Equipment Alternatives

Don't have leverage machine? These target the same glutes with different equipment.

Bodyweight Drop Jump Squat Body Weight · Glutes Band Squat Band · Glutes Barbell Clean-Grip Front Squat Barbell · Glutes Dumbbell Bench Squat Dumbbell · Glutes

FAQ

What muscles does the Lever Horizontal One Leg Press work?

The Lever Horizontal One Leg Press mainly works your glutes. It also helps strengthen your quadriceps and hamstrings, calves. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Lever Horizontal One Leg Press?

You do the Lever Horizontal One Leg Press with a leverage machine. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Lever Horizontal One Leg Press?

One mistake to watch for is knee collapse: Keep the knees aligned with the feet to maintain stable tracking.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Lever Horizontal One Leg Press?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Lever Horizontal One Leg Press?

The Bodyweight Drop Jump Squat trains your glutes with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.